A healthy Heart…..
On the heart day we keep hearing so much on the FM’s and many channels about the tips and the kind of risks that we all are undergoing now a day.
One has to take care of their own health. No one takes care of themselves we all worry about many things in life but is there any minute where we sat back and thought about our own life. We talk about mouth watering food which is always not so good. How many of us eat timely and eat healthy food.
Some of the risks that I thought I should share here …. If you are all aware start taking care of them does not neglect health for any reason.
Be aware of your riskAn excellent way to find out your risk of heart attack or stroke is to know your parametres specifically those associated with fat (both abdominal and as a proportion of height and weight), cholesterol and blood pressure. Too much fat, especially around the abdomen or waist area, increases the risk for heart disease and stroke. So do high blood cholesterol and high blood pressure. Fortunately, all three risk factors can respond to changes in diet and physical activity. Medication also can help. Also,
Know your blood pressure: High blood pressure usually has no symptoms, but can cause a sudden stroke or heart attack. Get your blood pressure checked.
Know your blood sugar: Raised blood glucose (diabetes) increases the risk of heart attacks and strokes. If you have diabetes it is very important to control your blood pressure and blood sugar to minimise the risk.
Know your blood lipids: Raised blood cholesterol increases the risk of heart attacks and strokes. Blood cholesterol needs to be controlled through a healthy diet and, if necessary, by appropriate medications.
Take Action
Eat healthy. Eat plenty of fresh fruit and vegetables as well as a variety of whole grains.
Exercise. Make exercise a regular part of your life. Each day, do at least 30 minutes of physical activity that raises your heart beat. Recommended activities include brisk walking, dancing and sports such as tennis and basketball.
Drink lots of water. At least six glasses a day
Reduce salt intake. It can help to reduce blood pressure
Watch your cholesterol. Choose foods containing unsaturated or monosaturated fats. Avoid foods containing saturated fats, trans fats and cholesterol. Eat fewer fried foods. Eat lean meat and fish.
Maintain a healthy weight. By avoiding obesity and overweight, you’ll reduce your risk of heart disease, stroke and diabetes.
Stay on track. If you miss some exercise or eat an unhealthful meal, just get back on track.
Monitor progress. Keep track of your achievements and reward yourself each time you reach a goal.
Check up. Get your blood pressure, cholesterol and glucose levels tested regularly.
A Hearty DietDiet is a significant modifiable risk factor for cardiovascular disease (CVD). An unhealthy diet is high in saturated fats, salt and refined carbohydrates and low in fruits and vegetables.Fat
A diet high in saturated fats and trans fats leads to abnormal levels of fats in the blood, a risk factor for cardiovascular diseases (CVD).
Saturated fats are found in animal products. Trans fats are oils that have been hydrogenated to turn them into semi-hard fats; they adversely alter the fat levels in the blood.
Saturated fats should be replaced with unsaturated, polyunsaturated and monounsaturated fats, which are beneficial for heart health. Olive and canola oils and nuts are sources of monosaturated oils. Soyabean and sunflower oils are sources of polyunsaturated fat.
The essential fatty acids omega-3 and omega-6 are found in oily fish, nuts and seeds and actually protect the heart. Where fish consumption is high there is a reduced risk of death from CVD. One should eat 1 to 2 servings of fish a week as part of a heart protective diet.
Saturated fat intake should not exceed 10% of total energy and for high-risk groups, like people with diabetes, total saturated fat intake should be 7% or less of total energy. Total fat intake should not be greater than 30% of total calories consumed.
Salt
A diet high in salt increases the risk of developing high blood pressure, a risk for CVD.
A universal reduction of about 3g of salt a day would lead to a 50% reduction in the number of people needing treatment for high blood pressure.
A universal reduction of 3g of salt a day would lead t
o a 22% drop in the number of deaths resulting from strokes and a 16% fall in the number of deaths from coronary heart disease (CHD).
Fruits and vegetables
Low fruit and vegetable intake accounts for about 20% of cardiovascular disease worldwide.
Adults should consume at least 500g of fresh fruit and vegetables a day or 5 to 7 portions a day.
Nuts
Eating nuts regularly is associated with decreased risk of CHD.
Nuts are high in unsaturated fatty acids, low in saturated fats and improve the fat levels in the blood.
Nuts are an energy dense food source and must be eaten as part of a balanced diet.
Wholegrain cerealsWhole grains have dietary fibre that has a positive effect of blood fat levels, lowering the risk of CHD.
On the heart day we keep hearing so much on the FM’s and many channels about the tips and the kind of risks that we all are undergoing now a day.
One has to take care of their own health. No one takes care of themselves we all worry about many things in life but is there any minute where we sat back and thought about our own life. We talk about mouth watering food which is always not so good. How many of us eat timely and eat healthy food.
Some of the risks that I thought I should share here …. If you are all aware start taking care of them does not neglect health for any reason.
Be aware of your riskAn excellent way to find out your risk of heart attack or stroke is to know your parametres specifically those associated with fat (both abdominal and as a proportion of height and weight), cholesterol and blood pressure. Too much fat, especially around the abdomen or waist area, increases the risk for heart disease and stroke. So do high blood cholesterol and high blood pressure. Fortunately, all three risk factors can respond to changes in diet and physical activity. Medication also can help. Also,
Know your blood pressure: High blood pressure usually has no symptoms, but can cause a sudden stroke or heart attack. Get your blood pressure checked.
Know your blood sugar: Raised blood glucose (diabetes) increases the risk of heart attacks and strokes. If you have diabetes it is very important to control your blood pressure and blood sugar to minimise the risk.
Know your blood lipids: Raised blood cholesterol increases the risk of heart attacks and strokes. Blood cholesterol needs to be controlled through a healthy diet and, if necessary, by appropriate medications.
Take Action
Eat healthy. Eat plenty of fresh fruit and vegetables as well as a variety of whole grains.
Exercise. Make exercise a regular part of your life. Each day, do at least 30 minutes of physical activity that raises your heart beat. Recommended activities include brisk walking, dancing and sports such as tennis and basketball.
Drink lots of water. At least six glasses a day
Reduce salt intake. It can help to reduce blood pressure
Watch your cholesterol. Choose foods containing unsaturated or monosaturated fats. Avoid foods containing saturated fats, trans fats and cholesterol. Eat fewer fried foods. Eat lean meat and fish.
Maintain a healthy weight. By avoiding obesity and overweight, you’ll reduce your risk of heart disease, stroke and diabetes.
Stay on track. If you miss some exercise or eat an unhealthful meal, just get back on track.
Monitor progress. Keep track of your achievements and reward yourself each time you reach a goal.
Check up. Get your blood pressure, cholesterol and glucose levels tested regularly.
A Hearty DietDiet is a significant modifiable risk factor for cardiovascular disease (CVD). An unhealthy diet is high in saturated fats, salt and refined carbohydrates and low in fruits and vegetables.Fat
A diet high in saturated fats and trans fats leads to abnormal levels of fats in the blood, a risk factor for cardiovascular diseases (CVD).
Saturated fats are found in animal products. Trans fats are oils that have been hydrogenated to turn them into semi-hard fats; they adversely alter the fat levels in the blood.
Saturated fats should be replaced with unsaturated, polyunsaturated and monounsaturated fats, which are beneficial for heart health. Olive and canola oils and nuts are sources of monosaturated oils. Soyabean and sunflower oils are sources of polyunsaturated fat.
The essential fatty acids omega-3 and omega-6 are found in oily fish, nuts and seeds and actually protect the heart. Where fish consumption is high there is a reduced risk of death from CVD. One should eat 1 to 2 servings of fish a week as part of a heart protective diet.
Saturated fat intake should not exceed 10% of total energy and for high-risk groups, like people with diabetes, total saturated fat intake should be 7% or less of total energy. Total fat intake should not be greater than 30% of total calories consumed.
Salt
A diet high in salt increases the risk of developing high blood pressure, a risk for CVD.
A universal reduction of about 3g of salt a day would lead to a 50% reduction in the number of people needing treatment for high blood pressure.
A universal reduction of 3g of salt a day would lead t
o a 22% drop in the number of deaths resulting from strokes and a 16% fall in the number of deaths from coronary heart disease (CHD).Fruits and vegetables
Low fruit and vegetable intake accounts for about 20% of cardiovascular disease worldwide.
Adults should consume at least 500g of fresh fruit and vegetables a day or 5 to 7 portions a day.
Nuts
Eating nuts regularly is associated with decreased risk of CHD.
Nuts are high in unsaturated fatty acids, low in saturated fats and improve the fat levels in the blood.
Nuts are an energy dense food source and must be eaten as part of a balanced diet.
Wholegrain cerealsWhole grains have dietary fibre that has a positive effect of blood fat levels, lowering the risk of CHD.
